5 Yoga Poses for Tight Shoulders

Tight shoulders are a common issue many people face due to habitual patterns like sitting, driving, working on computers, and texting. Over time, these activities can affect body posture, particularly the shoulders and neck, leading to tension and stiffness.

Thankfully, yoga offers a powerful remedy for this. Through the science of yoga, you can use various yoga postures and techniques to maintain the health of your body systems and organs. The movements in yoga, known as asanas, combined with mindful breathing, help stretch the body, relieve tension, and clear the mind.

Benefits of Yoga for Tight Shoulders

Practicing yoga for the shoulders provides multiple benefits, including:

• Opening Tight Shoulders: Helps alleviate stiffness and discomfort.
• Releasing Stress in Neck and Shoulders: Relieves tension and stress buildup.
• Stretching Soft Tissue of Shoulder Blades: Ensures flexibility.
• Strengthening Shoulders: Prevents the risk of injury.
• Mobilizing the Shoulder Joint: Enhances rotator cuff function.
• Increasing Oxygen and Blood Circulation: Improves blood flow to the neck and shoulder region.
• Working with Rear Delts: Promotes overall shoulder health.

Top Yoga Poses for Shoulder Relief

We’ve curated a list of the best yoga postures for shoulder relief along with their corresponding benefits:

1. Wide-Legged Standing Forward Bend Pose (Prasarita Padottanasana)

An easy and effective shoulder stretch that strengthens the upper body and relieves fatigue caused by constant sitting.

Steps:

• Stand upright on a yoga mat with feet 4-5 feet apart.
• Clasp hands behind the back or hold a strap between the hands for easier movement.
• Engage your leg muscles strongly and bend forward at the hips.
• Reach your arms over your head towards the yoga mat.
• Relax your shoulders and hang your head down to release neck stiffness.
• Breathe in this pose for 30 seconds.

Read More: Prasarita Padottanasana – Top 7 health benefits

2. Eagle Pose (Garudasana)

This pose is a shoulder joint opener and is also believed to be therapeutic for sciatica.

Steps:

• Begin in Mountain Pose (Tadasana).
• Bend the left knee and hook the left foot behind the lower right calf, balancing on the right leg.
• Stretch your arms forward, parallel to the floor, and broaden the scapulas.
• Cross your arms so that the right arm is above the left arm.
• Keep your elbows bent and forearms perpendicular to the ground.
• Press the palms together with the back of your hands facing each other.
• Stay in this pose for 15-20 seconds.

Read More: What Are the Health Benefits of Garudasana (Eagle Pose)

3. Bow Pose (Dhanurasana)

This backbend pose opens the shoulders, chest, and neck, increases flexibility in the back, and stimulates the internal organs.

Steps:

• Lie on your stomach with legs extended behind you.
• Inhale, raise your legs, and bring the ankles up to your back.
• Stretch your arms back to grab the ankles with your palms.
• Lift your chest and head above the ground.
• Simultaneously, uplift your thighs.
• Flex your feet to keep pressure off your knees.
• Hold this pose for 20 seconds.
• Gently and cautiously come out of the pose.

Read More: Top 10 Health Benefits of Dhanurasana (Bow Pose)

4. Fish Pose (Matsyasana)

The fish pose, known as the “destroyer of diseases,” strengthens the muscles of the neck and back, improves posture, and releases tension in the body.

Steps:

• Lie supine on a yoga mat, fold your knees, and set your feet on the floor.
• Inhale, lift your pelvis, and slide your hands underneath your hips. Place your posterior on the back of your palms.
• Keep your forearms and elbows tucked to your torso.
• Inhale to raise your torso and head away from the ground. Arch your back, lift your chest, and release your head back to the ground.
• Put minimal weight on your head and neck.
• Remain in the fish pose for 20-30 seconds.

Read More: The Health Benefits of Matsyasana (Fish Pose)

5. Extended Puppy Pose (Utthita Shishosana)

This posture combines downward dog and child pose, stretching the spine and shoulders, making it suitable for those with shoulder tension.

Steps:

• Start in a Tabletop position. Walk your hands in front and lower your chest to the ground.
• Position your hips over your knees, spread your arms shoulder-width apart, and release your head to the ground.
• Elevate your hips high. Draw your shoulder blades into your back and lift your elbows and forearms away from the ground.
• Hold this pose for 20 seconds.

Also Read – Top 7 Health Benefits of Kandharasana (Shoulder Pose)

Conclusion

Tight shoulders are a common issue in today’s lifestyle, often caused by long hours of sitting, stress, and poor posture. Fortunately, incorporating these five yoga poses into your daily routine can help ease tension, increase shoulder flexibility, and improve upper-body mobility. With regular practice, you may notice reduced discomfort, better posture, and a greater sense of ease in your daily movements. These yoga stretches not only benefit your physical body but also help calm the mind and release stress stored around the shoulders and neck.

For those who wish to deepen their practice and expand their understanding of anatomy, alignment, and holistic yoga techniques, programs like the 200 Hour Yoga Teacher Training in India by Rishikul Yogshala offer structured learning that covers asanas, pranayama, meditation, and therapeutic applications. Whether you’re practising for personal wellbeing or aspiring to teach, mindful yoga practice can be a powerful tool for lifelong health.

Last Updated On: 31-12-2025